Push Up On Bosu Ball

1. Place the Bosu ball on the floor with the dome facing up and grip the edges of the platform with both hands.
2. Walk your feet back into a plank position with your hands slightly wider than shoulder width on the dome.
3. Brace your core and keep a straight line from your head to your heels.
4. Bend your elbows to lower your chest toward the top of the Bosu, keeping the elbows at roughly a 45 degree angle.
5. Descend until your chest is just above the dome or as low as you can control without the ball tipping.
6. Press through your palms to extend your elbows and return to the starting plank position.
7. Complete 8 to 12 reps, resetting your hand position on the dome if it shifts.

Common Mistakes

• Hands too far apart: An overly wide grip on the unstable dome makes it easy to lose control. Keep hands just outside shoulder width.
• Sagging hips: Letting the hips drop toward the floor removes core tension and stresses the lower back. Squeeze the glutes and keep the plank line straight.
• Flaring the elbows out to 90 degrees: Wide elbows put unnecessary strain on the shoulder joints. Keep them angled closer to the torso.
• Bouncing off the bottom: Using momentum at the bottom skips the stabilizer work that makes this exercise valuable. Pause briefly before pressing back up.